How to eat to lose weight

At The Biggest Loser Club our primary goal is to help you lose weight. But we also try to educate you on the healthy eating and exercise habits you need to manage your weight for life.

You don't lose weight and keep it off by going hungry or depriving yourself (although you do have to make some sacrifices). You lose weight and keep it off by nourishing your body with quality, low-calorie food and still enjoying 'pleasure foods' but just in a small, controlled way.

Getting started

When you first start the program there’s a lot of information to take in and you need to give yourself time to get the hang of it. If you’re patient with yourself and commit to improving your diet and exercise slowly but surely, you’ll be well on your way to success.

In the first few weeks we ask you to stay focused and do two important things:

• Stick to your daily calorie target – this is designed to help you lose about 0.5kg (1lb) a week and more in the first few weeks. To stick to your target you’ll need to eat healthier, lower-calorie foods than you’re currently eating and reduce your portions sizes. If you want to lose weight faster than 0.5kg (1lb) a week, you can reduce your calorie target by up to 600 calories.
• Use the diary at least four days a week – ideally two weekdays and the weekends. Recording everything you eat and drink not only helps you stick to your calorie target but it gives you a solid understanding of the energy equation. All UK Biggest Loser contestants use the diary both during the show and when they go home – they have to keep their diaries seven days a week so there’s no excuse for you only having to do four! If you can keep your diary more than four days a week, that’s a bonus.

Improving your nutrition

Weight management is 80% diet, 20% exercise and the following four recommendations will not only help you lose weight by cutting back on calories, but they’ll give your health a boost too:

• Eat five servings of fruit and veg a day  – they fill you up for very few calories and are high in vitamins, minerals and fibre.
  
• Get 18g of fibre a day  – not only will it help to protect you against diseases, such as bowel cancer, but it wards off constipation, a common side effect of low-quality diets.
• Limit saturated fat to 10% of calories  – this is essential for heart health and reducing cholesterol. It will also help keep your calories under control.

Including treats and takeaway

At The Biggest Loser Club we believe that for a diet to last for life it has to be realistic – that means including treats, such as wine, chocolate and takeaway.

The menu plans provide suggestions on how you can fit treats within your calorie target. You may also need to increase your exercise to include indulgences in your eating plan.

We’ll have more tips on how you improve your diet throughout the program.